Fatty Acid
Polyunsaturated Fat
Also known as: PUFA, polyunsaturated fatty acids
A macronutrient class containing multiple double bonds in the carbon chain, including omega-3 and omega-6 fatty acids essential for cell membrane structure and inflammatory regulation. Found abundantly in fish oil supplements as a source of EPA and DHA.
Primary uses
- cardiovascular health
- inflammatory response
- brain function
- cell membrane integrity
How it works
- incorporation into cell membranes
- substrate for eicosanoid production
- reduction of triglycerides
- anti-inflammatory signaling
Dosage
- Typical range
- 1-3 grams daily (as part of total fat intake)
- Timing
- with meals
- With food
- absorption enhanced with dietary fat
- Duration
- long-term consumption recommended for sustained cardiovascular benefits
- Special populations
- pregnant women should prioritize DHA-containing sources; individuals on anticoagulants should monitor intake
Forms
- fish oil· 70/100
- algae oil· 70/100
- flaxseed oil· 70/100
- dietary sources· 70/100
Safety
Common side effects
- mild gastrointestinal upset
- fishy aftertaste (fish oil forms)
- loose stools at high doses
Contraindications
- bleeding disorders (at very high doses)
- concurrent high-dose anticoagulant therapy
Evidence notes
Extensive RCT evidence supports cardiovascular and metabolic benefits of dietary PUFAs, particularly omega-3 sources. Large prospective studies demonstrate consistent associations with reduced cardiovascular events.
Grade A: Multiple well-designed human trials support the main claims.
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